5-Ingredient Healthy Tuna Salad

Create healthy tuna salad with a few flavorful ingredients to create nutritious meals that you’ll want to eat year-round!

What comes to mind when you hear “tuna salad”? Personally, I think tuna plus mayo – and maybe a few other miscellaneous ingredients like celery, relish or onion. The popularity of tuna salad is twofold: it’s budget-friendly and extremely versatile. A batch of tuna salad can be served over lettuce as a salad, with crackers, in a wrap or between two slices of bread for a quick and easy meal. But after 100+ years as a lunch favorite, this deli staple could use a healthy tuna salad makeover.

healthy tuna salad
This post was sponsored by StarKist as part of an Influencer Activation for Influence Central and all opinions expressed in this post are my own. 

While a variety of lean proteins fit into a heart-healthy Mediterranean diet, tuna and salmon are great on-the-go options since cans (and now convenient tearable pouches!) are portable and shelf stable. In fact, research shows that people who eat fatty fish, like tuna and salmon, twice a week have a lower risk of heart disease than those who eat less. The heart-healthy omega-3 fatty acids in these fish help to reduce triglyceride levels, inflammation and artery-clogging plaque buildup. Tuna and salmon are also natural sources of vitamin D – providing up to 20% of your recommended daily intake in a 3-oz serving – goodbye winter moods!

Tuna salad doesn’t just have to be tuna and mayo. Think outside the box – add fruits and veggies, consider global flavor profiles, jazz it up with nuts and seeds. Combining tuna with a few flavorful ingredients will take your tuna salad to a whole new level. Try the following healthy flavor combinations and enjoy tuna salad year-round! But don’t stop there. Each of these can also be made with salmon – you’ll never be bored of traditional tuna salad again!

healthy tuna salad

Healthy Tuna Salad Recipes for All Four Seasons

Healthy tuna salad is simple. Start with tuna (or salmon). I like StarKist Selects E.V.O.O Tuna and Salmon pouches because they are single-serve, packed in heart-healthy olive oil, and require no can opener and no draining – yes! Combine the tuna or salmon with the following ingredients (in quantities that match your preferences) to create a tasty meal for all four seasons.


1. Winter Tuna Salads

A lot happens December through February. The holidays are busy and New Year’s resolutions are made. Did you resolve to eat more omega-3’s or lean protein this year? Combine a StarKist Selects E.V.O.O Tuna or Salmon pouch (14-18 grams of lean protein per serving) with seasonal winter produce to keep you healthy through the holidays and start the new year off strong!
Healthy Tuna Salad Recipe

2. Spring Tuna Salads

Consider the following flavor combinations when you plant your garden in March, April and May! Adding simple, quality, fresh spring produce can breathe new life into the traditional boring tuna salad.
Healthy Tuna Salad Recipe

3. Summer Tuna Salads

Don’t forget the omega-3s and protein at your summer picnic! Embrace sweet and juicy summer fruits and vegetables in the warm months with one of these summer tuna salad ideas.
Healthy Tuna Salad Recipe

4. Fall Tuna Salads

Tailgate with tuna or whip up a quick tuna salad lunch while you’re preparing Thanksgiving dinner! Use fall produce from the farmer’s market to create a seasonal combination that won’t disappoint!

Healthy Tuna Salad Recipe


Say goodbye to boring, unhealthy tuna salad! Share your favorite healthy tuna salad combination or get inspired to add tuna to one of the following healthy lunch salads. 

More Healthy Lunch Ideas


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